GOALS OF EXERCISE & HEALTH

(Explained in layman words)

1. FITNESS

1. STRENGTH

All the Muscles of the body must be able to work against a Big load or resistance for a short number of contractions or few repetitions.

e.g. Pushing a fridge, Lifting a TV, Push-starting a Car, Helping up fallen old lady

2. ENDURANCE

All the Muscles of the body must be able to work against a Small load or resistance for Many number of contractions or many repetitions.

e.g. Carpentry or Using Hammer, Climbing Stairs, Crunches

3. CARDIO

The Heart must be able to supply enough blood during steady movements of the body in Aerobic exercise where one steps up the rate of breathing.

e.g. Cycling, Walking, Jogging, Stair Climbing, Swimming

4. EXPLOSIVE POWER

All Muscles of the body must be able to suddenly produce a spurt of power to engage in an sudden intense activity.

e.g. Running, Sprinting, Rock Climbing, etc

5. FLEXIBILITY

All Muscles of the body must be able to Stretch to their maximum during work.

e.g. Touching Toes, Hanging from a Bar, Reaching out under a table, etc

6. COORDINATION

All Muscles of the body must be able to work in Sync & Harmony for maximum ease of activity.

e.g. Badminton, Table Tennis, Combing, Driving  

2. PHYSICAL HEALTH 

1. GASTROINTESTINAL SYSTEM

No Acidity, No Piles, No Fissures, No Constipation or Loose stools

2. CARDIOVASCULAR SYSTEM

     No Loss of stamina, No gasping on climbing stairs or Walking 1 km, No High BP

3. RESPIRATORY SYSTEM

No breathlessness at night, or at rest, No frequent colds, cough

4. NERVOUS SYSTEM

No tremors, No clumsiness, no fits, no drowsiness

5. URINARY SYSTEM

No difficulty in passing urine, no burning urination, no repetitive urination

6. GENITO SEXUAL SYSTEM

No premature ejaculation, no difficulty in erections

7. ENDOCRINE / GYNEC SYSTEM

Normal Blood Sugar, No high Cholesterol, Regular menses in women, no pain, no lumps in breast

8. ORTHOPAEDIC SYSTEM

No bone pains, no backaches, no neck pains

3.MENTAL HEALTH

No Anxiety & Over-reactions to Stress

No Mood changes, No Depression

Good Sleep – falling asleep, maintaining sleep & waking up feeling good

Good Family & Social interactions

4.BODY FIGURE & WEIGHT

No Overweight OR Underweight state

No Pot belly- you must be able to see your toes!

Full Chest & Chest bigger than Belly

5.BODY POSTURE

Neck held with Chin up

Chest held thrust out

Arch of Back maintained

Stomach pulled in

Knees not slack or bent

6.NUTRITIONAL HEALTH

Complex Carbohydrate – Wheat, Multigrain flours

Essential Amino Acids in Proteins – Egg, Soya, Milk, Sprouts

Polyunsaturated Fatty Acids – Kardi Oil, Groundnuts, Almonds

Fibre – Vegetables

Water Soluble Vitamins – Vegetable

Fat Soluble Vitamins – Fish, Carrot, etc

Minerals – Sodium (Salt) Potassium (Fruit) Calcium (Milk)

Biological Active Water – Fruit & Vegetable Juice

There must be no habituations or withdrawal symptoms to

a) Nicotine

b) Alcohol

c) Medications

d) drugs like Cannabis,Morphine,etc

d)No medicines should be required to control Blood pressure or      Blood sugar or Blood Cholesterol